Cycling is an effective low-impact cardio workout, a popular sport and also a method of transportation for much of the world's population. Whether you pedal a mountain bike up steep tracks, a track bike around a banked velodrome or a stationary bike in an indoor cycling class, the muscles that are used are much the same.
Hip Action
Much of the power for cycling comes from the hips. The gluteus maximus and hamstring muscles contract to drive your femur or thigh bone downward. Meanwhile, on your opposite leg, your hip flexors — the iliacus and psoas muscles — contract to pull your femur upward. Using pedal cleats can help these muscles work more efficiently and allow you to generate more power. In addition, the muscles on the inside and outside of your thigh — the adductors and abductors, respectively — work to keep your hips properly aligned.
Knee Action
Your knees work very hard during cycling. It is often the muscles that cross the knees that you can feel working the hardest on a long sprint or climb. On the front of your thigh, your quadriceps contract to extend your knee and drive the pedals downward. The most active of the four quadriceps muscles is the vastus medialis located just above and to the side of your knee cap, although your other quadriceps muscles are also very active. On the rear of your thigh, your hamstrings work to pull your foot backwards. Cleated pedals or toe-straps allow you to exert a greater force when pulling the pedals backward and help to increase power transference.
Ankle Action
Active pedaling, also called ankling, is a technique used by cyclists to maximize pedaling efficiency by utilizing the muscles in the lower leg as much as possible. Pressing your toes down through the pedals uses your posterior calf muscles — the gastrocnemius and soleus. As one leg is pushing down, the muscles on the front of your opposite shin — tibialis anterior — pulls your toes upward. By using your ankles as actively as possible, you can increase your force generation, albeit only slightly.
Upper Body
When you are cycling on flat roads at a moderate pace, your upper body does not play a very active role. This changes when you get up and out of your saddle to climb a steep hill or sprint. As you increase the pressure on the pedals, your upper body is called upon to counterbalance the efforts of your legs. The main upper-body muscles used in climbing and sprinting are your biceps, triceps and latissimus dorsi. Located on the front of your arm, back of your arm and side of your back respectively, these muscles generate downward force so you can develop increased pressure on your pedals. In addition, the muscles of your core work hard to stabilize your spine and ensure that the efforts of your upper body are transmitted efficiently to your legs.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Cycling Anatomy"; Shannon Sovndal; 2009
- "Atlas of Skeletal Muscles"; Robert J. Stone, et al.; 2011
- "Bicycling Medicine: Cycling Nutrition, Physiology, Injury Prevention and Treatment for Riders of All Levels"; Arnie Baker; 1998
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